Name: Playbook - Ashley Palmer Fitness - Day 1
Uploaded: 2024-04-01T21:22:30.216Z
Duration: 20 min
Description: Day 1

Starting off this challenge with a circuit of 5 exercises and do 2-3 rounds. you are just using body weight for today's workout
 For more advanced fitness levels you can add a heavier resistance band

- Lie supine on the floor and bring your legs up to a 90deg angle and arms straight out
- Extend right arm and left leg out long, then back to center and alternate sides
- Make sure to keep the low back pressed into the mat helping to keep your core engaged
- You can take this move slower taking a deep belly breath in between each move

Dead Bug

- Place band above knees and come to lie on your side
- Stack the hips, knees and ankles and bring knees up to about a 45deg angle
- Pull top leg up pulling against the band and back down

Regular Clamshell

- Lie on your back with your pelvis tucked in making sure your low back is pressed into the mat
- Bring your feet off the ground and alternate tapping the heels on the floor
TIP- Take a belly breathe in and out and as you exhale engage the core tucking the pelvis under, do 6-8 heel taps, pause, do another deep breathe and do a few more heel taps. This helps to ensure that the core is properly engaged

Heel Taps

- Come down on your back with your legs propped up
- Place your hands on your hip bones to help feel your pelvis rotate during the tilt
- Tilt your pelvis forward by taking your low back off the mat creating a bridge underneath your back
- Then tilt your pelvis backward by eliminating the bridge, engaging the lower core muscles and tucking your belly button in towards your spine
- Go straight up to a bridge by lifting your booty off the mat and squeezing the glutes at the top of the movement

Pelvic Tilt to Bridge

- Lie supine on the floor with your legs straight up from your hips
- Grab one dumbbell holding the ends of the weight and extend it straight out from the chest bringing your shoulders off the floor
- Alternate lowering one leg bring it back to center than other leg for duration of workout

Day 1

More workouts from Ashley Palmer Fitness